Dr. Bob Rotella has had the privilege to work with elite athletes & executives around the world for decades. The longer he worked with elite individuals, the more he realized how much they have in common.

Use these top five lessons to learn how champions think and start creating the life you truly want;

1. Build Your Self Image | How Champions Think

As Dr. Maxwell Maltz said in his epic personal development book, Psycho-Cybernetics, “The self-image is the key to human personality and human behavior. Change the self-image and you change the personality and the behavior.”

Dr. Bob Rotella agrees and speaks at length of the importance of building a positive self-image. To be a champion, you have create the image of a winner before it actually manifests in your life. You can’t expect it to happen overnight either.

To build a self-image you need to first identify who you want to become. Then, adopt and practice the habits and rituals of that person. Make a plan each day to get one step closer to your future self.

The more promises you keep to yourself, the more you will build your self-image and ultimately self-respect over time.

2. Channel a Growth Mindset | How Champions Think

Success at extraordinary levels is impossible with a fixed mindset. To be a true champion in life, you have to adopt a growth mindset. You have to believe that you can overcome anything, learn the skills, and produce the results you want.

When you channel a growth mindset, you can take on the two qualities Dr. Bob says is necessary to become a champion — optimism and confidence.
 

3. Trust The Process | How Champions Think

Champions understand that success isn’t a straight line. They set a goal, make a plan, and trust the process.

When things go wrong they don’t have shiny object syndrome. Instead, they stay committed to the plan and process.

As Eric Thomas aka “ET The Hip Hop Preacher” said, “Trust the process, don’t rush the process.”

4. Fail Your Way to Success | How Champions Think

Champions accept failure as a stepping stone to success. They don’t see a failure as a dead end, instead, they use it as a learning lesson.

Champions in any arena of life know that is an e a choice to take pride in their persistence and patience. They understand setbacks are inevitable. But they don’t take them personally or let them diminish their belief in themselves. 

To think like a champion you have to use failure as fuel to take your life to the next level.

5. Surround Yourself With People Who Make You Better

No one ever accomplished anything great alone. Champions know they need a team to make them compete at the highest level.

Look around in business and sports and it’s evident. Arguably the most successful hedge fund manager ever, Ray Dalio, has worked with high-performance coach Tony Robbins for 30 years. Tiger Woods, Michael Jordan, and Tom Brady all surround themselves with the best coaches and trainers in the world.

If you want to be a champion you have to guard your inner circle and make sure everyone is helping you towards your goals.

Remember, if you want to be a champion in life, you have to start by creating the right image of yourself and pair it with the right mindset. Once you start there the rest of the process will be much easier.

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The 5 Benefits of Sport That Everyone Should Know

1. Physical benefits of sport

Science has long proven that the connection between sport and physical wellbeing is very strong. An active lifestyle can make us a lot healthier by drastically reducing the risk of cardiovascular disease, cancer, type 2 diabetes, obesity, and musculoskeletal problems. Moreover, beside improving general fitness, sport is the first thing that we should focus on when we wish to lose weight. It also increases strength and stamina, while putting your mind at ease.

You don’t have to be a professional athlete to benefit from sport as jogging, dancing, jumping, or stretching can be of great value. Playing sports like soccer, tennis, badminton, or volleyball for fun is not only enjoyable but also very beneficial healthwise. You only have to motivate yourself to get out there. However, even if most people are aware of how good sport is for the body, not enough of them know that physical exercise can also improve one’s mental health, academic results, social interactions, and your overall quality of life.

2. Academic benefits of sport

Contrary to what many parents think, sport doesn’t influence children getting bad results at school. In fact, many students whom are good at sport have improved their memory, learning skills and overall academic results. Setting goals and being determined can be also applied to school for great results, especially in mathematics.

What’s more, it seems that sports that involve hitting targets, like tennis, badminton, golf, and baseball, can improve students focus. Leadership skills are also developed on the playing field.

Finally, winning and losing are two important parts of any competitive sport and by being exposed to both sides, a child will learn that success and failure are both possible, but neither are permanent. A very valuable lesson to be learned, for sure!

3. Competitiveness and teamwork

Some other less known benefits of sport include the development of two qualities – positive competitiveness and teamwork. The competitive spirit is ingrained in children from a young age and if nurtured will help turn them into successful adults. However, only positive competitiveness is beneficial, so when things become too heated, it is best to take a step back while remaining focused on the big picture, that sport is a tool to further our self development.

Teamwork can also be developed through sports as people learn how to collaborate and communicate, therefore increasing their social skills too. Things like accountability, leadership, and dedication are all part of playing a sport. Being surrounded by teammates who will encourage one another when things don’t go that well builds social skills. Another important lesson to be learned from sport is that one’s success is decided by their own level of determination and work ethic to succeed. Just like in real life.

4. Social benefits of sport

The social benefits of playing a sport are incredible. We are talking about boosting one’s self-esteem, building stronger personal and professional relationships, and learning how to communicate more effectively with other people.

The benefits include helping people take action under pressure, speak their minds, and impose their point of view towards a mutually beneficial outcome. Knowing the difference between right and wrong is one of the first lessons learned from playing sports. Moreover, positive traits like persistence and perseverance can be developed through physical activity and sports, regardless of the person’s age.

5. Stress relief

Exercising is known as a natural way to relieve stress. It seems that it not only improves your mood but can help with depression and anxiety too. Moreover, research has shown that in the aftermath of physical exercise, hyperactivity also drastically decreases.

So, when you are worried or stressed out try engaging in a physical activity because it can reduce your blood pressure and heart rate. It also relaxes blood vessels and has an overall calming effect in a completely natural way.

Conclusion

Now we are aware of how important and beneficial sport is for both mind and body. We should endeavour to be as active as possible, if we want a healthy lifestyle and a strong mind.

All scientific evidence points to sport being the best thing that you could do if you’re feeling stressed out, depressed, are overweight, or simply want to get fit. So, this is the truth about sport.

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20 Powerful Rafael Nadal Quotes – That Will Take Your Life To Another Level

1. “If he hadn’t made me play without water that day, if he hadn’t singled me out for especially harsh treatment when I was in that group of little kids learning the game, if I hadn’t cried as I did at the injustice and abuse he heaped on me, maybe I would not be the player I am today. He always stressed the importance of endurance. Endure, put up with whatever comes your way, learn to overcome weakness and pain, push yourself to breaking point but never cave in. If you don’t learn that lesson, you’ll never succeed as an elite athlete, that was what he taught me.”

We all go through hardships, but it’s how we react that defines us.

2. “However great your dedication, you never win anything on your own.”

You can’t do it all. Sometimes you will need help. stay humble, stay grateful.

3. “And then, as I was bouncing the ball up and down on the grass, just about to wind up my body to serve, the umpire cut in. “Time violation: warning, Mr. Nadal.” I had apparently spent too long between points, gone over the legal limit of twenty seconds before I served—a rule that is enforced only rarely. But it’s a dangerous rule. Because once you’ve received that first warning, any subsequent violations lead to the deduction of points. My concentration had been put to the test. I could have made a scene. The crowd, I could tell, shared my indignation. But I knew, without having to give it a second thought, that to let my feelings show would do me no good. I’d risk losing that precious asset, my concentration. Besides, the momentum was with me and I was two points away from winning the second set. I put the umpire’s interruption immediately out of my mind and won the point with a terrific and, for me, very unusual shot.”

Focus on the current moment. Things can change in a heartbeat. Don’t let distractions control your mind.

4. “Glory is being happy. The glory is not winning here or winning there. The glory is enjoying practicing, enjoy every day, enjoying to work hard, trying to be a better player than before.” – Rafael Nadal Quotes

Learn to love the process. Know your why. If you want something with every fibre in your being, the work will come much easier.

5. “You fight, you try your best, but if you lose, you don’t have to break five racquets and smash up the locker room. You can do those things, but when you’ve  finished, nothing has changed. You’ve  still lost. If something positive came from that, I probably would do it. But I see only negativity.”

Accept winning and losing with grace, and you will lead a happier life.

6. “My motivation and aspiration is the same, being number one or being number five. So that’s  the truth. And my goal is the same – it’s to always be happy playing, it’s to enjoy the game and improve always.”

Focus on improving yourself every day. Place one brick perfectly every day, soon you will have a wall.

7. “No one is perfect. Everybody does stupid things.”

Don’t beat yourself up for one mistake, the more mistakes we make the more we learn.

8. “I always work with a goal – and the goal is to improve as a player and a person. That, finally, is the most important thing of all.” – Rafael Nadal Quotes

After self development comes success.

9. “To be a friend means that they are always there, for the good or the bad.”

Great men have loyalty, integrity and honour.

10. “I am a guy who likes to do what I am doing with passion, whether it’s a soccer match with friends or golf.

Whatever you do, give your all.

11. “The thing, when you are down two sets to love, is to stay calm, even though it’s hard.”

One of the best lessons you will learn is to stay calm during chaos.

12. “I admire a lot of people, but in terms of sport I’ve always loved the mentality of Tiger Woods on a golf course. I always love his eyes when he is setting himself and focusing on his decision; he has a really strong focus and believes that he can make the shot.”

Even the best in the world have mentors.

13. “For me, it is important to win titles and for that I need to work hard, stay healthy and be able to compete. The rest, I always say, it comes.” – Rafael Nadal Quotes

Health is your most important attribute. Without that you have nothing.

14. “I learned during my career to enjoy suffering.”

Quietly endure. Silently suffer. Patiently wait. Your time will come.

15. “He has always been obedient, which is a sign of intelligence in a child because it shows you understand that your elders know better than you, that you respect their superior experience of the world.” – John Carlin

Respect your elders. The right advice will accelerate your ascent.

16. “Family is very important. They make me feel good always because if I won, when I started to be famous, the relationship never changed with my friends and family.” – Rafael Nadal Quotes

Never forget where you came from.

17. “All his fears—be they of the dark, of thunderstorms, of the sea, or of the disastrous disruption of his family life—obey a compelling need. “He is a person who needs to be in control of everything,” Pérez says, “but since this is impossible, he invests all he has in controlling the one part of his life over which he has most command.” – Benito Perez Barbadillo

Find your passion and work tirelessly to master it.

18. “The rest of the family looked on with a bemusement that, in the case of Rafa’s mother, occasionally gave way to anger. His father, Sebastián had his misgivings. Rafael his uncle wondered sometimes whether Toni was pushing his nephew too hard. His godfather Juan, went as far as to say that what Toni was doing to the child amounted to “mental cruelty.” But Toni was hard on Rafa because he knew Rafa could take it and would eventually thrive. He would not have applied the same principles, he insists, with a weaker child. The sense that perhaps he might have been right was what stopped the more doubtful members of his family from outright rebellion. One who did not doubt Toni was Miguel Ángel, the professional football player. Another disciple of the endurance principle, in which he believes with almost as much reverence as Toni himself, Miguel Ángel says that success for the elite sportsman rests on the capacity “to suffer,” even to enjoy suffering. “It means learning to accept that if you have to train two hours, you train two hours; if you have to train five, you train five; if you have to repeat an exercise fifty thousand times, you do it. That’s what separates the champions from the merely talented. And it’s all directly related to the winners’ mentality; at the same time as you are demonstrating endurance, your head becomes stronger.” – John Carlin

If you want success you must be willing to do whatever it takes. 90% of people will give up when things get hard. Outlast them. Outwork them.

19. “My theory is that the most important thing is be happy, enjoy what are you doing, and be fresh mentally.”

The key to being happy is knowing you have to power to choose what to accept and what to let go.

20. “Even if I have already peaked, I have to believe I can improve. I wake up every morning, and go to practice, with the illusion that I am going to get better that day.” – Rafael Nadal Quotes

Being content with who you are is good. Working hard to improve is better. Which do you prefer?

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